Supplement Stack — Daily Adherence
Supplements Easy 26 days oura
Start the Health OS protocol "Supplement Stack — Daily Adherence" (supplements-stack-adherence) and show me today's step.
Goal
Build a daily supplement stack habit and assess its contribution to sleep/recovery
Hypothesis
Regular (not occasional) intake of the stack — magnesium bisglycinate 400mg in the evening, omega-3, selenium 200mcg, D3 4000 IU, multivitamin — → more stable sleep and HRV
Evening magnesium is associated with sleep latency/quality (Abbasi 2012); the stack's effect only shows up with consistent intake — occasional use (the current state) doesn't build up to an effective level
Expected Effects
- ↑ sleep_score
- ↑ hrv_night_avg
Phases
1
As Is
5 days- Live as usual — log honestly whether you took the stack (missed days are data, not failure)
2
Daily Intake
21 days- Take the stack every day: magnesium 400mg in the evening, omega-3 and D3 4000 IU with food, selenium, multivitamin
- Toggle the board right after taking it — one tap
- Take magnesium with minimal water (otherwise you'll wake up for the bathroom — tested)
Tracked Metrics
Primary
- ↑ supplements_taken
- ↑ Sleep Score
Secondary
- ↑ hrv_night_avg
- ↓ brain_fog_self
Evaluation
Method: compare_phase_means
Design: baseline (5 days) → intervention (21 days)
Safety
Disclaimers
- Dosages reflect the current personal stack; update the protocol if the composition changes
- Don't exceed 200mcg/day of selenium (cumulative toxicity)
- D3 4000 IU — monitor via 25(OH)D bloodwork (last result: 20.9 ng/ml, deficient)
Stop Conditions
- GI discomfort from magnesium for more than 3 consecutive days (reduce dose)
- Allergic reaction to any component